CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 5 Air Squats 5 Push-ups 5 Kip Swings 200m Jog 10 PVC Pass Throughs 5 Snatch Grip Strict Press 5 Snatch Balance Metcon (Time) GPP Teams of 2 For Time: 100/75 Calorie C2 Bike 100 Straight Leg Medball Sit-ups 100 Hand Release Push-ups 100 Dumbbell Box Step Overs 35/25 – 20″ COMP Teams of 2 For Time: 100/75 Calorie Echo 75 Toes to Bar 75 Handstand Push-ups 75 Dumbbell Box Step Overs 50/35 -24″/20″ Rest 5:00 -then- (Time) Torque Tank Relay 5 Rounds (each) 100’ Sled Push 20 Air Squats Teams can be as big as needed to complete this Level 2 Damper for GPP Level 3 Damper for Comp 1 snatch + 1 hang snatch + 1 overhead squat (12:00 to Build to a moderate load for the day) 1 snatch + 1 hang snatch + 1 overhead squatRead more

CrossFit Trivium – CrossFit ANNOUNCEMENT (No Measure) Ring Muscle Up Clinic Thursday, August 18th 6:00pm-7:30pm $35 Sign up sheet will be up on Friday and we will have a Google Form up and running this week that you can find on Facebook Warm-up 3 Rounds 10 Banded Good Morning 5 Wallball :30 Hollow Body Hold Clean Grip Deadlift (3×5 @ 80-85% rest 2:30 between sets) Metcon (Time) GPP For Time: 21-18-15 Thruster (75/55) Burpee Box Jump Over (20″) COMP For Time: 21-18-15 Thruster 115/85 Burpee Box Jump Over (24″/20″)GPP Choose a weight that will allow you complete the thrusters in 2 sets each round. Try a few different technique on the burpee box jump overs to figure what is easiest for you. We are all different COMP This will sound weird I know, but choose a weight that will allow you to BREATH during the thrusters. We want to feel...Read more

CrossFit Trivium – CrossFit ANNOUNCEMENT! (No Measure) Ring Muscle Up Clinic Thursday, August 18th 6:00pm-7:30pm $35 Sign up sheet will be up on Friday and we will have a Google Form up and running this week that you can find on Facebook Warm-up (No Measure) 2 Rounds 200m Jog 10 PVC Pass Throughs 5 Inchworm w/ push-up Upper Body Strength (4 Rounds for weight) GPP 4 Rounds 10 Dumbbell Bench Press 10 Jumping Pull-ups w/ 2 second Eccentric 10 Hand Release Push-ups 10 Ring Row rest 2:00 between sets COMP 4 Rounds 10 Dumbbell Bench Press 10 Strict Pull-ups 10 Ring Dips 10 Ring Row rest 2:00 between sets increase in weight on the Bench Press if Possible Metcon (AMRAP – Rounds and Reps) GPP and COMP AMRAP 30 400m Run 15 Burpee 200m= 1 repRead more

CrossFit Trivium – CrossFit Announcement!!! (No Measure) Ring Muscle Up Clinic Thursday, August 18th 6:00pm-7:30pm $35 Sign up sheet will be up on Friday and we will have a Google Form up and running this week that you can find on Facebook Warm-up (No Measure) 2 Rounds 400m Bike 3/3 Worlds Great Stretch 6 Air Squat/Goblet Squat/Front Squat 9 Arch To Hollows (kip swings) -then- Coach Led Barbell Warm-up Squat Clean (2 x 10 @ 65% ) Rest 1:30 between efforts Goal is to focus on good technique while increasing cycle rate. Clean Pull ( 3x 1.1.1.1 @85%; rest :10 between individual reps rest 1:30 between sets ) Do not touch go Focus on driving through the whole foot as you lift the bar off the floor. Finish with a big shrug. Metcon (AMRAP – Reps) GPP AMRAP 7 3-6-9-12-15… Power Clean and Jerk 95/65 Hanging Knees to Chest COMP...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) Warm-up 400m Run -then- 2 Rounds 5 Pike Push-ups 5 Chin ups (can be jumping) 25′ Lunge Twist 10 PVC Pass Throughs Push Press + Split Jerk (5 Sets 1 Push Press + 1 Split Jerk goal is to build as heavy as possible) Gymnastics Conditioning (5 Rounds for reps) GPP 5 sets: Max Rep Unbroken Handstand Push-up rest :10 4 Wall Walks Rest :10 Max Rep Push-ups Rest 2:00 Comp 5 sets: Max Rep Unbroken Strict Handstand Push-up rest :10 75’ Handstand Walk Rest :10 Max Rep Unbroken Strict Ring Dip Rest 2:00 :30 second time cap for all max unbroken setsRead more